How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Push-up
The default home press. Most people still do it badly.
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Chest · Triceps · Shoulders · Core · Bodyweight
How to handle weight
When 15 clean floor reps are easy, elevate the feet or add a plate on the back. Deficit only after the floor version is boringly clean.
Usual programming
3–5 × 8–20 or EMOM.
Caution
Body a plank. Chest to a fist off the floor. Hips do not pike or sag. Knee push-ups are a real regression — use them.
Setup
Hands under shoulders, body a plank, eyes on the floor a foot ahead.
Cues
- Elbows 45°
- Chest to a fist off the floor
- Glutes on so the hips don’t sag
Common mistakes
- Hips piked
- Neck craning
- Half reps on the toes with no standard
Home swap
Knee or wall push-up
